A 50-minute coached morning class for people making time for themselves after school drop-off or a busy start. Flow combines low-impact cardio, basic strength and movement practice to build fitness and confidence at a manageable pace.
<aside> 🌿
50 minutes per class, maximum 12 participants, Monday to Friday at 9 a.m.
Classes are taught in Korean and English. Register for the regular morning class when you purchase your membership, then attend without booking each session. Your coach adjusts movements, resistance and rest to your experience and how you feel that day, with time to learn before increasing the challenge.
</aside>
One morning class runs Monday through Friday. All times are Korea Standard Time (KST).
| Class | Start | Finish | Language |
|---|---|---|---|
| Morning Flow | 9:00 a.m. | 9:50 a.m. | Korean & English |
Maximum 12 participants per class. Contact us for availability and public holiday arrangements. Changing and showering time is separate.
| Time | What you will do |
|---|---|
| 5 minutes | Check in and review the session |
| Tell your coach how you feel and hear what you will practise that day. | |
| 10 minutes | Warm up and learn the movements |
| Start gently, watch demonstrations and practise with lighter resistance. | |
| 30 minutes | Build steady exercise time |
| Alternate cardio, strength and core stability exercises, with planned recovery and coaching throughout. | |
| 5 minutes | Cool down |
| Ease the pace gradually, settle your breathing and finish with comfortable movement. |
Your coach can extend practice or recovery and shorten the main workout when needed.
One example is a circuit of cycling → sit-to-stand → pulling → core stability.
| Example exercise | A starting option for beginners |
|---|---|
| Indoor cycling | Choose light resistance and keep a steady, comfortable rhythm. |
| Squat or sit-to-stand | Use a chair and your body weight, moving through a comfortable range. |
| Light rowing or a resistance pulling exercise | Slow down, use lighter resistance and practise pulling without swinging your body. |
| Arm and leg reaches on hands and knees | Begin with one arm or one leg at a time while keeping your torso steady. |
The main workout can use three 10-minute blocks. In each block, four stations repeated twice at 40 seconds of exercise + 20 seconds to rest and move take eight minutes. Two minutes of recovery and technique coaching complete each block, including the third, before the five-minute cool-down.
Beginners may use 30 seconds of exercise + 30 seconds of rest, or 20 seconds + 40 seconds. Exercises and intervals vary with the day's focus and participants' experience. Maintaining steady technique matters more than completing extra repetitions.